Fact Tuesday: Super Food-Broccoli

 

 

Broccoli  and Cauliflower are a member of the cabbage family. Broccoli originated in Italy, the name actually  means “cabbage sprout.” It looks like a cabbage sprout. My kids used to call them “tree’s” they kind of look like that too. All parts of the broccoli can be consumed.  I like to use the stalk in making broccoli soup. Look for broccoli that is firm and green with no blemishes. Store broccoli in a vegetable drawer in your refrigerator until you are ready to use it.

In our meal plan we use broccoli several different ways, steamed broccoli, saute broccoli, baked broccoli, stir fry broccoli.

[rad-hl] What is your favorite broccoli recipe?[/rad-hl]

 

 

What are the health benefits of broccoli?

Detoxification. Broccoli contains an unusual combination of three phytonutrients, glucoraphanin, gluconasturtiian, and glucobrassicin. Together these nutrients have a strong impact on our body’s detoxification system.

Anti-Inflammatory. Broccoli is a particularly rich source of a flavonoid called kaempferol, which helps to battle allergies and inflammation.

Improves Vitamin D Deficiency. Broccoli contains vitamins A and K, which help to keep the metabolism of vitamin D in balance. Vitamin D promotes the body’s absorption of calcium and thereby sustains and promotes bone health and growth.

High In Fiber. Fiber helps to lower cholesterol and facilitates digestion.

Increases Eye Health. Broccoli improves eye health due to high concentrations of two carotenoids in it—lutein and zeaxanthin—which play an important role in the health of the eye.

Supports Skin Health And Repair. When glucoraphanin from broccoli is converted into sulforaphane the result is healthy skin and repair of skin damage.

High in Potassium. Potassium helps to fight high blood pressure.

Rich In Vitamin C. Vitamin C enhances the absorption of iron and alleviates the common cold.

Calcium Rich. Calcium strengthens and promotes bone growth and health, which assists in the prevention of osteoporosis.

Decreases Blood Sugar Levels. Thanks to its high levels of soluble fiber and chromium, broccoli helps to maintain low blood sugar.

High In Protein. Broccoli is not only a great source of protein but is also low in calorie.

Helps To Prevent Heart Disease. Broccoli contains lutein, which helps to fight heart disease by preventing the thickening of arteries.

Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed.

Studies have shown that even kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor. Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits. Steam for 5 minutes.

 

At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

 

Teachable Moments: Allow your kids to help you prepare broccoli. Let them clean it. Tell them by eating broccoli will help make their bones stronger, their eyes better and helps them from getting a cold.

Reference: WF Healthiest Foods